Great Mills Aquatic Club

Today is FUN SOCK FRIDAY! Get your fun socks on!

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

CONDITIONING
5 Rounds For Time:
3 wall walks
20 plank shoulder taps (1,1)
40 sit-ups
(1:00 rest between rounds)

See the linked video for more on wall walks and how to scale them.
(1,1) means do 20 on each shoulder

ACCESSORY
150 flutter kicks (1,1)

NO HANDS UNDER BUTT
(1,1) means do 150 kicks on each leg.

COOLDOWN
Stretch for 10 minutes

Helpful Links:
Wall Walk Demo + Scaling Options
https://www.youtube.com/watch?v=G0yV_TbsY5c

Plank Shoulder Tap Demo
https://www.youtube.com/watch?v=WjNxvcBk1-8

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

CONDITIONING
For Time:
7 rounds, 2:00 rest between rounds
25 air squats
15 burpees

Coach Max’s time: 21:59. Try to beat it! :)

ACCESSORY
Intermediate: 10 minutes of max walking lunges
Advanced: 15 minutes of max walking lunges
Elite: 28 minutes of max walking lunges (about 0.6 miles)

No matter what level you choose, PROPER FORM IS KEY.

COOLDOWN
Stretch for 10 minutes
Foam roll hamstrings, quads, glutes for 5-10 minutes

Helpful Links:
Walking Lunge Demo:
https://www.youtube.com/watch?v=L8fvypPrzzs

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

CORE
3 sets of deadbugs:
12 left leg only
12 right leg only
12 arms only (both)
12 left arm + right leg
12 right arm + left leg

*Rest 60-90s between rounds

CONDITIONING
25:00 AMRAP
20 backpack floor press (or DBs/KBs if you have them)
20 burpees
20 hand-release push-ups
20 burpees

ACCESSORY
3 sets
10/10 backpack side raises

*10 on left then 10 on right arm = one set. Rest 60-90 seconds between sets. Try not to shrug your shoulder up to your ears when performing the lateral raise—this is effectively “cheating” your shoulder because your trapezius (upper back) starts helping to lift the backpack. For this exercise, we only want to work the shoulder, not the back.

COOLDOWN
Stretch for 10 minutes

Helpful Links
Backpack Floor Press
https://www.youtube.com/watch?v=D7_0bj3jFeA

Hand-Release Push-up Demo
https://www.youtube.com/watch?v=TZSgRu7-sCk

Backpack Lateral Raises Demo
https://www.youtube.com/watch?v=8-iryCyTCrQ

MINDSET MONDAY

The toughest steel is forged in the hottest fire.

WARM-UP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

CONDITIONING
7:00 AMRAP (as many reps as possible with correct form)
1 burpee push-up
10 air squats

Increase burpee push-ups by 1 each round. So, you would do 1 burpee push-up, 10 air squats, 2 burpee push-ups, 10 air squats, etc. for 7 minutes.

Rest 3-5 minutes

12:00 AMRAP
10 plank shoulder taps
20 mountain climbers
30 flutter kicks

For all movements, do the specified number of reps on both sides (30 flutter kicks = 30 on each side for 60 total)

CORE
4 rounds
0:20 hollow hold
0:10R
0:20 side plank L
0:10R
0:20 side plank R
0:10R
0:20 elbow plank
0:10R

No rest between rounds.

COOLDOWN
Stretch for 10 minutes

Remember, today is fun sock friday! Rock your fun socks for this workout!

WARMUP
Choice warm-up for 10 minutes

CONDITIONING
For time:
50-40-30-20-10
Jumping jacks
Sit-ups

Do 50 jumping jacks, then 50 sit-ups. Then 40 and 40, 30 and 30, 20 and 20, 10 and 10.
Coach Max’s time: 9:55. Try to beat it!

ACCESSORY
3 sets, rest as needed between
12 air squats immediately into 8 squat jumps for height*

Either do these outside or make sure you don’t jump through the ceiling. Or hit a light fixture. Or a ceiling fan that is on. Etc.

COOLDOWN
Stretch for 10 minutes

REMINDERS
Stay home. Strengthen your immune system as much as you can. Get quality sleep every night. Eat lots of fruits and vegetables. Eat as little artificial sugar as possible. Reduce stress as much you can (meditate, have fun, and BE NICE TO YOUR SIBLINGS AND PARENTS!) Check out yesterday’s post for more information on your immune system and how to strengthen it. And check in on your teammates! Make sure they are doing okay.